Sofa exercises to increase leg strength?

[AmandaGeorge]

I'm disabled and struggle to walk anywhere - even in the house - so my daily steps goal is only 2500 which I barely achieve each day (currently at 949 steps even though I've been out of bed and wobbling around for about 8 hours). 

Does anyone know of some easy exercises I can do from sitting on the sofa to increase the strength in my legs and therefore my confidence in walking.  Ideally not standing then sitting then standing 'cos that would zap the tiny bit of strength I've got in them and wouldn't be able to get to the bathroom or even to bed.  Starting really slowly and easily then ever so gradually building up.

Please don't laugh at this next bit because it was a huuuuge achievement for me yesterday afternoon and you might take it for granted, but it's something I haven't been able to do since 1999 (not a typo) - I struggled up and down the kerb right outside our front door 5 times totally alone.  I know that doesn't sound like a lot, but I haven't been able to do that alone since I was blue-lighted to hospital on Christmas Day evening 2002.

I've slowly improved in that I can actually struggle to walk 20-25 metres 3-4 times a week now, but it has to be totally flat and a wall for me to lean on my left side and my quad cane in my right hand.

Should I invest in a floor bike (or whatever they're called... those things that are a set of bike pedals, attached inside a round chain thing that you peddle as if you're riding a bike but you do it sitting down in a chair) or is there something that I can try that we've already got in the house (like using bags of frozen food instead of weights to build muscles in your arms).

I want to take it very slowly and gently considering it's taken 2 decades to become this ill so I want to challenge myself, but very slowly and gently so that I don't undo the recovery that I've made since 2002.  My upper body is fine, it's my mobility I want to work on.

Thank you!

Amanda

[t.parker]

Have you tried to ask a physiotherapist for help? They are specialised in helping people who suffer various conditions and they can show you exercises that will fit your needs. It's really hard to advise somebody over the internet forum in such case without knowing the capabilities of the person. In your case, physiotherapy may be the right thing to do. Either on a regular basis or at least to make a plan that includes exercises that you'd be capable of - that's what I would probably do. I do a lot of leg strengthening exercises (plyometrics, tons of squats, many more) but, considering what you wrote, it's not something you're after. Myself, despite being reasonably fit, had to visit a physiotherapist at some point and it not only helped me to get my knee healed but made me look at my exercising routine from another angle.

[AmandaGeorge]

Thank you. 

I was referred to a physio when I first came out of hospital but that was only for 6 weeks and involved me riding a stationary bike for half an hour a week.  I was totally unable to even get to the bathroom let alone get to bed for the rest of the week and I struggled to complete the 6 weeks because the physio wasn't even in the "physiotherapy gym" after the first 5 minutes (if that) with her (on the very first day) as she explained what my physio was so couldn't even ask questions let alone tell her how much I was struggling. 

It took me the best part of a year to recover from those 6 sessions and I've been doing my own gentle physio ever since, literally walking between my neighbours front doors (we're in a mid-terraced house) and pushing myself slightly on a Monday.  That's part of the reason I got the Fitbit... so that I could gently push myself and be able to show the stats to my GP next time I see him.  Nine years ago I could only do twice between my neighbours every day but now I'm doing 13 times Tuesday to Sunday and 25 times on a Monday.  There's no way I could have done that 9 years ago and I want to safely push myself at home so that by the end of 2020 I'm doing at least 15 "lengths" between Tuesday and Sunday and hopefully 30 on a Monday.

My aim with the Fitbit is to do 5000 steps a day by the end of next year but I'm struggling to do half that a day right now  🤣

[emili]

@AmandaGeorge  hey there and welcome to the forums. I think you are letting a rotten egg spoil the dozen for you. I would encourage you to get someone else who will take the time to get to know you and work with you for slow improvements. As far as what you can do sitting down. I think you have some good ideas. Maybe get 5 pound ankle weights and when you are sitting just randomly step your feet around back and forth as if you were walking? I think the pedal thing is a good idea too. I admire your grit and determination. I think you are going to make your goals. 

[AmandaGeorge]

Thank you so much @emili.  I'll try and remember to ask my GP about going back to physio again.  Do UK physio's do home visits, even just a single one, so that I can practice at home rather than having to go to the physio gym again.  I just want to slowly push myself is all.

It's pay day tomorrow so I'll look for some ankle weights now before I forget  🙂  The peddle thing will be more expensive so I might ask about getting that from the physio lol

[BakMi]

Good afternoon. It's great that you are asking people such a question. You could find fitness trainers through social networks and ask their opinions; since the muscles themselves can swing even in a quiet position of the legs, the main thing is to know the correct techniques. You can also try walking in the garden; the fresh air will produce serotonin, which will help you not get upset if it comes out slowly. Try to equip your garden, buy beautiful furniture and lighting, so that you have a pleasant atmosphere for your studies. Try to check out the furniture from the guys at https://www.gardenfurniture.co.uk, as they have very affordable prices and just a few items can transform the atmosphere. Good luck and a lot of health and patience.

[Heybales]

The opportunity you take to attempt improvement is always inspiring.

I can see why they did the bike initially, get some movement, blood flow, cardio for the heart - those are all great things for using a simple pedaling system for.

That won't help strength much though, and is so in line pedaling won't help engage many muscles used for walking and balance. Still good for heart.

Too bad they didn't give some routines to do on your own.

I'd recommend some static type strength training at the start, until you can do more to include range of movement.

If you lay down on couch can you get back up without hurting yourself, like on your side or face down, on your back too?

If you can, Yes there are some routines to hit every leg muscle except calves, unless you have really strong arms on the couch.

[AmandaGeorge]

Thank you so much, @Heybales - I saw the Neurologist this morning and he thinks I've reached a plateau in my physical health now... I prolly won't get any better, but there's a good chance that I won't get worse either, thankfully.  I'm determined to do what I can to improve myself as much as possible though, whether he believes it's possible or not... I need to at least *try* something for my mental health as much as my physical health.

As for our sofa, it's a struggle to even stand up from sitting, let alone laying down... but then I said something similar about squats last year too but I gradually pushed myself and I'm managing 250 deeper squats most days now lol  If the exercises can be done on the bed instead of the sofa (like the sit-ups) then I can do them in bed before I fall asleep like I used to with the sit-ups.  As long as it's safe for me to do it then I'm happy to give most things a try that are free and mean I don't need to leave the house!

[Heybales]

I was thinking a couch because the edge of a bed can usually be much softer, and higher off floor than couch, and I'd hate for you to start a slow slide to being on the floor. Because many of these require the edge. You can even play Aerosmith "Livin' on the Edge" for inspiration!

Plus hopeful arm rests to aid sitting back up and actually to use, though a chair may be better for both arms at once.

Hopefully carpeting to provide some resistance or grip.

Isometric for static strength training - so little to no actual movement. Perhaps the amount a cushion compresses.

Timing on these - whatever you can hold at start, like maybe 2 sec, building to 10 sec, with 10-15 reps eventually. May get to 1 leg at a time on ones where 2 can be used together.

Quad:

Sit fully back in couch so your back can't go back, calves touching front of couch if the cushion distance matches your thigh length, otherwise lower legs straight down.

Push feet down into floor and then forward like pushing yourself back further.

Hamstring:

Scoot forward until terrible posture (or keep back straight for lower workout too) and rear just on the edge of couch, legs stretched straight out in front of you.

Push feet/heels down into floor as if trying to lift rear off couch. Careful not to pull yourself forward, just up.

Glute:

Same near edge of seat, but knees bent and lower leg going straight down to floor like with quad.

Same push down as if trying to lift rear off couch. Careful again not pulling forward off couch, just up.

Alternate on Hamstring and Glute if that is too easy with 2 legs at once.

Instead of sitting on couch normal with legs out front, lay back against arm rest lengthwise, with only 1 leg hanging off edge, doing the same straight knee or bent knee method.

Hip adductor:

Lay on side on couch legs straight (this could be done in bed too perhaps), upper leg slightly bent back out of way starting at hip, enough for next step.

Lift lower leg straight up and drop back slowly. This is not static, there is movement. If you can get hip you are lying on close to edge, you can let that lower leg drop to floor, so you are lifting a longer range of motion. If/when 10 reps easy, then use static option.

Still laying on side, keep upper leg straight, bend lower leg back just enough so upper foot can push into cushion. Push straight down.

Hip abductor:

Lay on side on couch legs straight (this could be done in bed too perhaps), lower leg slightly bent back out of way starting at hip, enough for straight top foot to rest on cushion.

Lift upper leg straight up from resting on cushion and back down slowly. This is not static, there is movement. If you can get hip you are lying on close to edge, you can let that upper leg drop lower down, so you are lifting a longer range of motion. If/when 10 reps easy, then use static option.

Still laying on side, keep both legs straight. Push straight down with lower leg.

Calf (at least the soleus, gastroc needs straight leg like when able to stand) :

Sit back fully on couch like for quads, but only push straight down like lifting rear up, but raise your heels. This can be difficult to engage glutes to push feet into floor, while engaging calf to raise heels. 1 leg at a time may be easier.

If you want to test the arm rests on couch, lay back on it with straight legs and heels against arm rest. If you can use arm rest behind back to wedge against or push against even better. Push forefoot into arm rest trying to push your whole body up.

Tibia:

While wearing shoes, stand at counter where you can have support.

Slowly lift forefoot up as far as it will go, slowly lower. If tad easy, 1 foot at a time.

If/when too easy, if you can find thick block of wood to stand on (thin side of 2x4) heels, forefoot will drop down and provide more range of motion.

When you can do these for like 15 reps and hold for 10 sec each exerting full force, you'll probably be strong enough for more things.

[AmandaGeorge]

Thank you so much for these ideas, @Heybales!  Our sofa is really low down is all and even with sitting on two cushions, my knees are still higher than my bum!  Would it be OK to print out your ideas so that I can keep them upstairs to try doing these exercises using the bed first of all please?

[Heybales]

You can do most of those on the bed.

Hamstring & glute just do the bridges on the bed, not feet hanging off. Same straight-leg and bent-knee principle behind them.

Hamstring confirm you are feeling the attempt to curl the leg, not just raise the rear off the bed.

Glute you can probably actually do the bridge with bent knee, perhaps 1 leg at a time would make it hard enough.

Quad won't work as nothing to press against. Perhaps you have a big chair sized better to use for setup given.

Calves perhaps you can just stand on that board used for tibia, but under the forefoot and actually do calf raises holding onto counter.

[AmandaGeorge]

Thank you so so much!  I'm gonna start off really slowly but still push myself... see if I can impress the Neurologist by the time I've had my "scan" (at least my fourth MRI if that's what it is) with an improvement instead of the shuffling I usually have to do without my quad cane lol